Excellent before and during pregnancy

Folate is a vitamin B complex vital for health The development of the fetus in early pregnancy, in particular, its neural tube. The research also shows that expectant mothers who eat this vegetable regularly can help the normal formation of the placenta and the growth of the baby.

In addition, young women who are deficient in folate can help replace it with this dark green leafy vegetable.

However, the benefits of folate go beyond pregnancy. For example, scientists have discovered that this vitamin B group can help prevent some types of cancer, especially those of the stomach and colon.

100 g of this vegetable has 114 mcg of folate, which is approximately 29 percent of the recommended daily intake.

Reduces anxiety levels

Protein is an important nutrient for the function and growth of the healthy body, since it plays an essential role in the repair and production of cells.

In addition, protein helps maintain and develop muscles, skin and bones in the human body.

Some amino acids in foods with protein are also required to control mood and reduce levels of anxiety.

Bone health

The bone cells are remodeling non-stop, therefore, a regular supply of calcium is required to support the formation of new cells.

According to some studies, an adequate intake of calcium has therapeutic benefits in the treatment of moderate premenstrual symptoms and an important role in the regulation of body weight.

100 g of this vegetable contains 124 mcg of calcium, which is 12 percent of the recommended daily intake.

Better sleep

Magnesium is a mineral that is part of numerous enzymes (more than 300), where it provides an active reaction site on enzymes.

Interrupted sleep is usually due to too much stress. However, by increasing the levels of magnesium in the body, the muscles can relax better and, subsequently, the human body falls asleep better.

In addition, this essential mineral helps the body to get rid of acid accumulation in the kidneys. 100 g of this dark green leafy vegetable contains 48 mg of magnesium, which is approximately 12 percent of the recommended daily intake.

Prevention of constipation

Eating foods rich in dietary fiber regularly can help prevent constipation. This, in turn, can help prevent hemorrhoids, inflamed veins in the lower part of the anus and rectum.

The consumption of both insoluble and soluble dietary fiber has also shown in the research that it is beneficial for many conditions of the digestive tract, mainly due to the fact that the cells of the large intestine use fiber as fuel.

100 g of this vegetable contains 2.1 g of fiber, that is, 8 percent of the recommended daily intake.

100 g of Malabar spinach contains 0.3 mg of manganese, that is, approximately 13 percent of the recommended daily intake.

How to eat

Boiling vegetables with dark green leaves in the water can lose some nutrients, therefore, eating raw spinach is the best method to ensure you get the maximum amount of nutrients.

Note: the content of carotenoids (such as lutein, beta-carotene and zeaxanthin) becomes more absorbable when cooked. Also, to preserve the iron content of this vegetable while cooking, add lemon juice.

Selection and storage

Before buying, look for fresh leaves that have a fresh texture and a fresh scent. Thin sheets should be avoided. You must also buy organic.

Do not wash this vegetable before storing it, as the moisture will spoil it. Keep it as fresh as possible without freezing it for up to 5 days. In the refrigerator, this dark green leafy vegetable can stay up to 12 months.